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Workout
Space
I am an in home trainer,
meaning (for the most part I will travel to your
home, apartment , or workplace) I have equipment
that is portable and will allow you to get an
effective, focused, fun 1 hour workout. You do
NOT need any equipment at all, ! all you
need is small open space. Ideally it should be
comfortable temperature-wise for you (not too
hot or cold) If you have a hard floor then you
will need some sort of a mat for the floor work.
(you can improvise) Make yourself as comfortable
as possible during the session; have a drink
handy, a towel, and you can put on some
background music if that helps.
In addition to some of the
workout equipment I will bring. I also have a
computerized body fat testing machine; that will
show your starting point to track progress. It
measures your percentage of body fat and your
BMI. then, periodically throughout the training
we can take another reading.
Before you
start a program
You should let me know about any
cardio-vascular issues, problems , or diseases.
You should let me know about any joint or
cartilage issues/injuries.
You should get a check up , if there are any
lingering questions or if you haven't been to a
Doctor in a long time.
You should drink water and/or fluids before ,
during , and after your session.
If possible you should warm up 10-15 minutes
before your session starts.
You should stretch and/or cool down if you'd
like AFTER the session. Old fashioned belief was
to stretch before. However, stretching a cold
muscle is not a logical plan. Stretching
afterwards is safer and more beneficial because
it helps to move the lactic acid (stuff that
makes you sore -in layman's terms) out of the
muscle.
I prefer that you do cardio training
after the resistance training for 20 minutes
minimum.
You should be aware going into the session
that everyone is at a different level, don't be
discouraged by any movement or exercise that
is extremely difficult.
Basic Order
of Fitness
5-15 minutes of warm up, no more no less (any
piece of cardio equipment)
resistance training ( weights , bands, cables
,etc)
cardiovascular workout (20 minutes minimum)
treadmill, elliptical, bike, stepper, jump rope,
running, swimming, boxing, etc.
cool down and /or stretching
Note about stretching, many people
have different beliefs regarding stretching.
Everything I have learned, read, and experienced
leads me to believe that stretching should
ONLY be done after a
workout. It is simple science, muscle is a
pliable material (think rubber band) After it
has warmed up and been used it is more pliable.
(think a warm rubber band that you have
stretched little by little)
But if you followed old fashioned fitness
rules ,you would stretch a cold, less pliable
muscle (think rubber band that just came out of
a freezer!)
Also one of the main benefits of stretching
is to alleviate soreness. This is true,
stretching will help to move lactic acid (the
stuff that makes us sore) out of the muscle, But
lactic acid is present after the workout ,not
before. Make sense.?
there have also been recent studies (i.e.;
Sabrena Newton, MS) that show that stretching
before a workout does not prevent injury or
enhance performance. But there is an OBVIOUS
risk of the pre-workout stretching causing an
injury.
My guideline is, if you are used to
stretching before exercise, and haven't hurt
yourself, then continue with it. Likewise , if
you're the type that has always stretched during
a workout, then continue that habit. But if
you're new to exercise, do things properly. A
cardio Warm up, proper form, not jumping into
HEAVY weights (pyramiding up) finish the
workout, then stretch.
*additional note* Plenty of fluids
before, during, and after the workout.
To contact me:
NJpersonalTrainer@comcast.net
(732)-397-7519 Monday-Friday
call anytime, leave a message if I don't pick up
Tom Sherry
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